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Mathews Workout

by Mathews George
1 athletes joined

Program Description

Help you gain muscle and lose fat

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 03, 2025 08:59
  • Last Edited
    Jun 18, 2025 11:55

Summary

The Mathews Workout is an 8-week program designed to sculpt your physique through a balanced regimen of strength training and cardio. With five training days per week, you'll target major muscle groups, including chest, back, arms, and core, using a variety of equipment for optimal results. Each session includes a mix of compound and isolation exercises, ensuring you build strength while enhancing muscle definition. Get ready to push your limits and achieve the body you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.5%
Chest
12.3%
Upper Back
11.7%
Triceps
11.5%
Abs
8.6%
Lats
8.4%
Front Delts
7.8%
Hamstrings
6%
Quadriceps
4.1%
Middle Delts
3.7%
Rear Delts
3.4%
Glutes
3.4%
Cardio
2.8%
Lower Back
1.5%
Forearms
1.3%
Adductors
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Chest Fly (Machine)
2 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
5
Overhead Extension (Dumbbell)
2 Sets
10-12 Reps
-
6
Cardio
1 Set
30 mins
-
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
-
2
Dumbbell Row
2 Sets
10 Reps
-
3
Face Pull
2 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
5
Hammer Curl (Cable)
2 Sets
12 Reps
-
6
Hanging Leg Raise
2 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
10-12 Reps
-
2
Chin-Up (Assisted)
3 Sets
10-12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
4
Concentration Curl
3 Sets
10-12 Reps
-
5
Wood Chop
2 Sets
10-12 Reps
-
6
Plank
2 Sets
2 mins
-
Day 3
1
Squat (Barbell)
2 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
3
Lying Leg Curl
2 Sets
10-12 Reps
-
4
Leg Press
2 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6
Shoulder Press (Machine)
2 Sets
10-12 Reps
-
7
Face Pull
2 Sets
8-10 Reps
-
8
Elliptical
1 Set
15 mins
-
Day 5
1
Pec Deck (Machine)
2 Sets
8-10 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
-
3
Chest Fly (Cable)
2 Sets
8-10 Reps
-
4
Dip (Assisted)
2 Sets
8-10 Reps
-
5
Close Grip Bench Press (Smith Machine)
2 Sets
8-10 Reps
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6
Cardio
1 Set
30 mins
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